Couch - to - 5k Running Plan

mommared53

Maddie, you can do it! I had problems with week 3 and repeated. By the second run in my repeat week, I was able to do the program twice! I started week 4 on Friday, and that was the one that I couldn't finish, then Sunday was soooo hot and humid I couldn't even do 3 minutes, so I adapted and did shorter runs. I went today, and completed all the intervals. I won't say I wasn't struggling, so I'm going to repeat this week again, but it does get easier:drinker:

Meanness (ha ha, funny name-I feel like that some days), if you're on a treadmill, try putting the incline up to 1 or 2%, it might help with the shins. When I started, I couldn't run a 5 mph pace (not sure what I'm running it now, since I'm outside). I started walking at 3.3 and running at 4.5. If you find as you're going along that 5 mph is too much of a struggle, try slowing it down a bit. As you get better, you can add speed on. When I left the Y, I was up to 4.8, after only two weeks.

Mommared, depending on where you are, it might be fun to run in the rain. Just throw on a baseball cap to keep the rain out of your eyes (a bit of advice I picked up on the runners thread, lol)

By gummies you're right! I live in Washington State and it shouldn't be too cool this evening. I can always wear a sweater then ditch it if I have too. It's all about the attitude. I haven't ran (played) in the rain since I was a kid. If I have to run in the rain, I'll just have a good attitude and enjoy it. :happy: I'll have to see if dd has a baseball cap I can borrow. :laugh: Thanks Pett! :flowerforyou:

maddiebabe

Hey Pet,

I repeated week 2 because the 90 seconds was harder than the 60 seconds but now the 3 minutes wasnt to hard lol. Man my body is WEIRD lol! I am looking forward to pushing myself a little harder on thursday because i am away from tomorrow afternoon til friday afternoon so I'll get to run in a new area too lol

m2kjenn

I did my first run for week 3 tonight, didn't think I'd be able to run the 3 minutes, but I did!!!! Yay for me Felt really good.

mommared53

I ran day 1 of week 1 again last night. This is my second time doing week 1. It's still really hard for some reason but I made it. Fortunately it wasn't raining during that time. I'll finish week 1 this week and next week decide if I feel ready to go on to week 2. Hope so. If not, I'll repeat week 1 again. I'm not going to stress over it either way. Eventually I finish the course. :happy:

meanness67

Meanness (ha ha, funny name-I feel like that some days), if you're on a treadmill, try putting the incline up to 1 or 2%, it might help with the shins. When I started, I couldn't run a 5 mph pace (not sure what I'm running it now, since I'm outside). I started walking at 3.3 and running at 4.5. If you find as you're going along that 5 mph is too much of a struggle, try slowing it down a bit. As you get better, you can add speed on. When I left the Y, I was up to 4.8, after only two weeks.

Thanks for the advice; it seemed to help. Slowed down the pace and put at 1 incline. Think I will also look into buying some better running shoes. Workout 3 will be tomorrow.

amylynne26

I ran day 1 of week 1 again last night. This is my second time doing week 1. It's still really hard for some reason but I made it. Fortunately it wasn't raining during that time. I'll finish week 1 this week and next week decide if I feel ready to go on to week 2. Hope so. If not, I'll repeat week 1 again. I'm not going to stress over it either way. Eventually I finish the course. :happy:

Hey momma, I ran week 5 (FIVE!!!) this morning!! But your son in law has promised to start at week 1.... want to run w/ him? Thought we could go to the park up the street, I can play w/ the kids while you guys run on the track. Let me know.... he's going to use my ipod.

mommared53

I ran day 1 of week 1 again last night. This is my second time doing week 1. It's still really hard for some reason but I made it. Fortunately it wasn't raining during that time. I'll finish week 1 this week and next week decide if I feel ready to go on to week 2. Hope so. If not, I'll repeat week 1 again. I'm not going to stress over it either way. Eventually I finish the course. :happy:

Hey momma, I ran week 5 (FIVE!!!) this morning!! But your son in law has promised to start at week 1.... want to run w/ him? Thought we could go to the park up the street, I can play w/ the kids while you guys run on the track. Let me know.... he's going to use my ipod.

Look at you go!! Hey my "boyfriend" gave me a free pass good for three trips to the Y. He's going to try to get some more so you can go too. :happy: Gotta find out where the closest Y is. Sure, the park sounds great. I'm running tonight and then again on Saturday. You can park your car in my parking space to prove to my neighbors it's being used. :laugh:

toots99

I did day 1 of week 3 yesterday...man that was tough! Tough, but I did it! :drinker:

mommared53

Congratulations! :flowerforyou:

meanness67

Did W1D3 this morning. Much better than Wednesday since I found some new ways to stretch before I worked out...really helped the shins! Week 2 starts Monday.:noway:

Laine

I didn't know there was a board for the C2 5K! So excited to have to have some accountability...I did day 2 of the 3rd week this am. I run on the treadmill. I walk at 4 and run at 5. Feel like its too slow but it gets my heart rate up and it isn't easy for sure! I'm nervous for week 4 but am sorta excited at the same time. May sign up for a 5k in Oct. Good luck all and thanks for the board!

mommared53

I did day 2 of week 1 last night in between the rain. This is my second time doing week 1. :embarassed: It's still hard for me. I was thinking of repeating week 1 for yet a third week but I'll see how it goes on Saturday. I'm looking forward to moving forward. My daughter is on week 5. Holy cow! I was looking at the schedule at week 5 and I can't even imagine myself being there. :noway: Oh well, I'll just go at my own pace and eventually I'll get there. Hopefully. Looks like I won't be running a 5K this year at this rate. I'll strive for next year. :ohwell:

Good luck everyone. :flowerforyou:

RecliningFigure

I did day 2 of week 1 last night in between the rain. This is my second time doing week 1. :embarassed: It's still hard for me. I was thinking of repeating week 1 for yet a third week but I'll see how it goes on Saturday. I'm looking forward to moving forward. My daughter is on week 5. Holy cow! I was looking at the schedule at week 5 and I can't even imagine myself being there. :noway: Oh well, I'll just go at my own pace and eventually I'll get there. Hopefully. Looks like I won't be running a 5K this year at this rate. I'll strive for next year. :ohwell:

Good luck everyone. :flowerforyou:

If I can do it, you can too!!! The hardest part is the beginning. Also, I don't know if you're there yet, but you got to get over the hump of running. For me, it's usually around 1 or 2 songs (sorry, that's how I count where I am in running: song 1, song 2.... song 7, almost done). But once I'm over the hump, something kicks in and the running is like smooth sailing. So after the first two songs, the running gets easier. I'm almost there, I'm on week 7 (although it took me about 10 weeks to get here (took 3 weeks to get over week 6)). What ever you do, don't give up. Everytime you do it, it gets easier (even if you're doing the same thing from last week).

AmyT88

Bumping for later tonight.

Have wanted to do the C25K but was going to wait for my treadmill. But I've decided I can't wait until then since it would be January or later. I live in the country though and was curious how far everyone has been running on first week runs. If no one knows then I guess I'll have to try to figure out where half way is on the intervals so I know when to turn back not so I get stranded away from home and have a long walk back.

Can someone tell me what the different podcasts are like? I saw someone post a list on the first page or something but I would like to know what's different about each one and how they work. I've never downloaded a podcast since I got my ipod for Christmas, are there any tips I need to know?

Any advice on the podcasts would be greatly appreciated.

mommared53

Bumping for later tonight.

Have wanted to do the C25K but was going to wait for my treadmill. But I've decided I can't wait until then since it would be January or later. I live in the country though and was curious how far everyone has been running on first week runs. If no one knows then I guess I'll have to try to figure out where half way is on the intervals so I know when to turn back not so I get stranded away from home and have a long walk back.

Can someone tell me what the different podcasts are like? I saw someone post a list on the first page or something but I would like to know what's different about each one and how they work. I've never downloaded a podcast since I got my ipod for Christmas, are there any tips I need to know?

Any advice on the podcasts would be greatly appreciated.

The one I have is a Christian version and I believe week 1 has 8 runs so I start back at the 5th run. I don't remember what it's called but the guy tells you when to walk and when to run. Using a podcast really helps me. Good luck to you. :flowerforyou:

I don't know how to download the podcasts though. My son downloaded mine for me.

AmyT88

I am attempting to download week 1's podcast. Will be heading outside to do it as soon as it's finished.

Wish me luck! I'll need it :laugh:

mommared53

Good luck Amy. I'm 55 years old. I f I can do it you can do it! :happy: :flowerforyou:

AmyT88

I just got back from doing the first day. It wasn't hard for me but I sure did sweat a lot. I can work up a pretty good sweat on any hot day liesurely walking so I'm not sure if how much I sweat is a good indicator of how many calories I'm burning :laugh: I don't have a HRM so I use sparkpeople to figure out how many calories I'm burning. It's still not as accurate as a HRM but I input the route I took and how long it took me to do it so it calculates how fast I'm going and how many calories I burned. 190 according to sparkpeople. No way to know how close it is without a HRM.

I did misjudge how long the work out was though so I ended up having to run around my house 3-4 times to finish it up. But seeing that I went 2.08 miles I know for the next two times where I can go and turn around from. Living in the country sucks sometimes...I don't want to get stranded really far from home at the end and then have to walk back, especially tonight cuz no one is home.

I used the hip-hop pod cast someone posted the link to. Liked it a lot. I heard music I've never heard before. (I listen to mostly country though :laugh: )

Hope everyone has a good night and is doing well!

P.S. When I used the hip-hop pod cast it took me 35 minutes to do the warm up walk, alternating the walking and jogging and the cool down walk...the website says to do 20 minutes of the alternating, so with both warm up and cool down walks it should only be 30 minutes...it doesn't matter than I did an extra 5 minutes with the podcast does it?

toots99

I finished Week 3 Day 3. It was tough in the beginning then got a tad easier at the end of the run. Week 4 should be quite a challenge! :noway:

FireMonkey

I'm also just starting this. The first time I only managed 6 reps but yesterday I did the full 8. I was running on the sidewalk, so after 4 reps (60sec run/90sec walk) I turned around and did 4 reps on my way home. I found it easier the second time because I ran uphill for the first half and downhill for the second. I also resisted the temptation to go too fast.

toots99

I haven't been doing it outside, but inside on the treadmill. I do, however, set it to random and on level 1 to sort of imitate being outside and going over small hills and such.

dwnjjugalette

For those who are doing this program, I have a question for you.


How often do you run? Daily? Three times a week as suggested?

When i was doing it before, i would do it 3 times a week like clock work, monday wednesday friday. and i would do yoga and pilates and weights on the other days, god i miss being under 190 My goal is to be under 200 on new years, i have a little ways to go but i can do it! I will be restarting C25K next week after i move, wish me luck!

dwnjjugalette

I'm also just starting this. The first time I only managed 6 reps but yesterday I did the full 8. I was running on the sidewalk, so after 4 reps (60sec run/90sec walk) I turned around and did 4 reps on my way home. I found it easier the second time because I ran uphill for the first half and downhill for the second. I also resisted the temptation to go too fast.

try running on the asphalt, it has much more give than cement and will be better for your body, your knees especially.

Laine

Hey all! Hope you are having a good weekend. I just finished week 3, day 3. Had to talk myself into it all day--finally did it at 6pm! If I don't exercise first thing in the morning I have a hard time doing it at all. Plan on starting week 4 on Monday-- a little nervous but up for the challenge! Have a good nite!

FireMonkey

I've tried running on a treadmill and hated it. Outside is much better; the fresh air and the view especially. But just in case we're getting our usual three-month deluge this winter, how do you change the settings between walking and running? Is it just one number difference or more?

maddiebabe

I have been doing the plan outside every time and i missed my run thursday so I had a break at work (I work in a fitness facility) I decided to do my run inside on the treadmill...NEVER AGAIN! the actuall running part was definately easier than running outside but I kept looking at the countdown every 20-30 seconds instead of just running to the end of a song/podcast where I get told when to walk/run lol!

I forgot my MP3 player so I had to look at the clock to know when to change gaits but REALLY!!!! it was so hard and I ended up wanting to bail early because I was getting frustrated at myself. I think from now on I'll stick to outside so I can just go and go and go!! My hats off to the people who can do it continually on the treadmill!!!!

Laine

Woo Hoo! I just finished week 4 day 1!!!!! I can't believe I did it. I run on the treadmill in the morning because I can't leave my son, my treadmill has the speed buttons on the side so I change between 4 and 5 with just the buttons. Wish i could run outside, feel like it would help break the monotony. Have a good day guys!

mommared53

I finished week one again on Saturday. Daughter, s-i-l and I went to a park (different location than I normally go to) and it seemed easier for some reason. So on Tuesday, I'm going to brave day 1 of week 2. I'm excited. Good luck everyone. We can do this. :flowerforyou: :flowerforyou:

ClassiC

u go girl!!!!!! :flowerforyou: i'm starting mine tonight!!! woohoo!!!!

meanness67

W2D1 completed last night. I actually felt like I could have done another run interval but stuck to the plan - don't want to go too quickly. I am only running at a 4 on my treadmill but am working on the time aspect and can increase speed later. Just this little bit of running has almost doubled my calorie burn from just walking on the treadmill.